Six Super Health Foods For All Women

How To Read Food Labels

Food & Nutrition

A woman's nutritional habits determine her life span and also her overall health and well being. A woman needs to care for herself in terms of health, personal hygiene, positive mental outlook, look good, dress for success, and of course, get optimum nutrition to maintain that radiant and peaceful demeanor. Often, a woman is seen taking good care of her husband and children, that she spares little or no time for herself. Sometimes she does not even bother to eat properly. Health risks are given the go by, until it is too late. Some women spend all their life fighting the battle of the bulge
unsuccessfully and little realizing that they are depriving their
bodies of healthy nutrients vital for all body functions. Whatever be a woman's education level or economic status, it is imperative that she gets optimum nutrition for herself,so as to add healthy years to her life. Many diseases can be prevented by eating the right foods on a daily basis. I am talking about stroke, cancer,obesity,diabetes,heart disease,hypertension,etc.

Today, nutrition information is available everywhere-from your local bookstore to the internet and the food pyramid, and of course celebrity endorsed food products and ad commercials on TV. But, not all advertisements carry the right information and not all food products are nutritious or safe. The so-called "health foods" on the supermarket shelves are not always the right choice. We are specifically led to believe that the so called "health foods" are superior in nutrition than it really is. And so, we justify the expensive price tag as well. We sometimes are led to believe that we need to take in some exorbitantly priced supplements or fortified food products to gain the benefits of nutrition. A product may be labelled," zero cholesterol", but in reality it will be loaded with calories or fats, or both, which is not mentioned. So, how does one know which foods to pick up and which is the most beneficial in terms of nutrition. Reading labels on packaged food products is absolutely necessary. Nutritionists advise that you read the whole label and understand the ingredients and what portion sizes contain what, before you make a purchase. Making healthy informed choices is very important.

So, which are the healthiest foods for a woman?

Nutrition experts recommend the following Super 6 foods for every woman. While this list of six does not cover all the nutrient bases that women across all ages need, it is generally beneficial to incorporate them as often as possible into your daily diet.

Super Six Foods - A Must For Every Woman

LOW FAT YOGHURT (atleast 3-5 servings every week)

A cup
of yoghurt contains 448 mg of calcium, very necessary for a woman's
bones. It is believed to decrease the risk of breast cancer. All
probiotics or fermented milk products contain healthy bacteria, which
reduce or help combat irritable bowel syndrome and inflammatory
digestive tract
disorders, to which women are prone,much more than men. Yoghurt also
helps in reducing the risk of stomach ulcers and vaginal
infections. Have a cup of yoghurt with your breakfast,lunch or dinner
atleast 3-5 times a week.

Additional tip: Do
not choose a yoghurt which is flavoured as it contains more sugar, and
those with fruit at the bottom,as it does not contribute to the fruit
serving of the day.

FATTY FISH (atleast 2-3 servings per week)

Fatty
fish such as mackeral,salmon,sardines all contain omega - 3 fatty acids
which is protective against heart disease, stroke, hypertension,
depression, joint pain, and a number of illnesses linked to
inflammation,
including lupus and rheumatoid arthritis. Fish is also thought to offer
some
protection against Alzheimer’s disease.

BEANS (3-4 servings every week)

Beans
are an excellent source of protein and fiber and are low in fat. Beans
offer protection against breast cancer and heart disease. Nutritionists
also state that beans may also be responsible in stabilizing the female
hormones.

Legumes which include peas, beans, lentils, and peanuts
can be incorporated in one's diet. Higher intake of legumes protect
against cardiovascular disease.

Beans also play a role in
lowering cholesterol, since they contain both soluble and insoluble
fiber. They also contain a nutrient called isoflavone, which regulates
the female hormones, and thus is thought to reduce PMS, Perimenopause
and Menopausal symptoms. Soyabeans are known to have the highest
isoflavones. Beans also contain protease inhibitors which prevent
breast cancer. Protease inhibitors also slow the division of cancer
cells and thus prevent the formation of a tumor.

If you are a
woman in her reproductive years,beans are extremely important should
you become pregnant, as they provide a steady supply of folic acid.

TOMATOES (3-5 servings each week)

Tomatoes
contain the valuable nutrient, lycopene, which protects against breast
cancer for women and prostrate cancer in men. This powerful antioxidant
also offers protection against heart disease. It also protects you from
the harmful UV rays of the sun and keeps your skin looking younger
longer.

Watermelon,red grapefruit,and red navel oranges all have similar properties as that of tomatoes.

Vitamin
D is absolutely necessary for calcium to be absorbed from the gut. It
helps reduce the risk of osteoporosis,diabetes,multiple sclerosis, and
tumors of breast colon and ovary. Vitamin D is manufactured by our
bodies on exposure to sun, but the use of too much sun screen blocks
the synthesis of this essential vitamin.

Vitamin D is found in salmon, mackerel, tuna, and sardines, but the best food choice would be the fortified milk.

BERRIES (3-4 servings a week)

All
berries including strawberries, raspberries,
cherries,blueberries,cranberries contain powerful anti cancer nutrients
known as anthocyans which are believed to repair cells. Research shows
that these anthocyans are known to decrease the risk of several
cancers, particularly those of breast and gastro intestinal tract.
Being rich in Vitamin C and folic acid, these berries also offer
protection for a woman in her child bearing years. Poweful antioxidants
present in berries protect against heart disease, and keeps the skin
from aging as well. Cranberries help reduce the risk of urinary tract
infections in women and the nutrient substance lutein present in all
berries, protects vision.

Comments

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FrugalGal 6 years ago

Hi, Health Wise. It's hard to find unsweetened cranberry juice where I live so I buy fresh cranberries and add them to my smoothies with an orange. It's delicious and has the same effect without the sugar or artificial sweetener.

Health Wise 7 years ago

I'm back on the Cranberry juice after reading this hub. Thanks for the great info...

Author

Purple Perl 7 years agofrom Bangalore,India

Just had some cranberry juice,loved it! Thanks Melanie for sharing.

Melanie Munn 7 years ago

Cranberries are very good for you, but very bitter tasting! I like dried cranberries, which aren't as good for you, but still good. Also real cranberry juice is great for vitamin c and cleaning out your system.

DeBorrah K Ogans 8 years ago

Purple perl,

You have given some wonderful healthy tips!

Thank You for sharing

Blessings!

Author

Purple Perl 8 years agofrom Bangalore,India

Thanks Princessa for stopping by.Yes, prevention is better than cure.

Simple everyday foods available thro'out the year,but we must make an effort to consume them and in the right amounts more often consciously.

Wendy Iturrizaga 8 years agofrom France

great idea to prevent diseases with a helthy diet. The best thing is that the foods you mention are very tasty and easy to include in our daily diets.